PHYSICAL EDUCATION AND HEALTH OPTIMIZING:

DANCE

CHRISTNINE S. COLATA
SHS 12-STEM

PRETEST
• Ballet is the foundation of all dances. For what reason?
Ballet is the foundation of all dances because its techniques and as well as its
terminologies is the main basis for most of the different dancing styles, all the basic moves and
terms came from ballet. Just like how almost every single style of dance includes pliés and
tendues in their warm up, though it differs how they execute it. Being the backbone of dance
techniques, ballet is a solid foundation for aspiring dancers, it teaches timing, builds up
endurance and strength, and enhances posture, poise and composure.
• Difference of line dancing and social dancing?
Line dancing is a form of dance that takes place with a group of people, involves people
standing in lines and performing dance movements together. It consists of patterned foot
movements that are usually performed to a number of counts per sequence is repeated. While,
social dancing is a category of dance are intended for participation rather than performance and
can be lead and followed with relative ease, it is comprised of all the same dances, like foxtrot,
tango, swing, or cha-cha. It is meant to be while socializing.

List down at least five (5) Physical and Mental Benefits of Dancing:
1. Reduces stress, anxiety and depression.
2. Improves cardiorespiratory function.
3. Increases self- esteem and self- confidence.
4. Improves body composition.
5. Takes care of weight.

LEARNING ACTIVITIES
Reflection:
1. What are my top two barriers in participating physical activity? What are my plan of
action to overcome these barriers?

The top two barriers I face in participating physical activities are the insufficient
time and my lack of skills. My plans of action will start with me motivating myself to
be discipline on behave of my goals, because I have come to perceive that these
barriers have become a really huge hindrance on my participation in physical
activities because I am not motivated nor interested to do so. Then, after evaluating
 my mental perception, I will start practicing proper time management and make a slot
for physical activities. I will set a reminder om my phone and make small steps
before going into big leaps. Lastly, I’ll just do my best to be consistent in doing and
saying “yes” to physical activities.

2. What are my realizations as I answer the assessment tool?

My realizations are: (1) How I’ve been ignorant on not being interested on doing
physical activities just because I lack the skills it needs or just because I don’t have
enough time for it. (2) That I must engage myself on doing physical activities to
reduce the stress and be relaxed; the benefits of physical activities in our mental and
physical state is just what a person needs during these times. (3) Being fit will not be
a problem if a person has the will power to keep moving and motivate himself/herself
or even others to be active, it will help us take good care of ourselves.
3. What motivational quote should I input to myself for me to get involved with Physical
Fitness Activities?

“YOUR BODY CAN STAND ALMOST ANYTHING, IT’S YOUR MIND THAT YOU
HAVE TO CONVNCE.”

Discuss briefly how you are going to OVERCOME the barriers to physical activity
participation
1. LACK OF TIME – I will manage my time and discipline myself to get moving even for a
small amount of time a day or by doing it as part of my everyday routine.
2. SOCIAL INFLUENCE – I will ask for some help from other people or maybe join those
who are active in participating physical activities and shares the same sentiment about it,
in order to push myself to be more driven and have the support system that I need.
3. LACK OF ENERGY – Motivation will be my key here as the quote goes “YOUR BODY
CAN STAND ALMOST ANYTHING, IT’S YOUR MIND THAT YOU HAVE TO
CONVNCE”, to lift my energy level up.
4. LACK OF WILL POWER – I will set inspirations, look at the people who are physically
and mentally fit, because of their engagements in physical activities. A way to convince
myself that it will be worth it.
5. FEAR OF INJURY – Educate myself on how to properly execute the exercise or
movements, ask for tips, search it up. Also, a warm up and cold down moment will be
necessary to avoid injuries, that will always be on my mind.
6. LACK OF SKILLS – I will not think of it as a hindrance for participation in any physical
activity, but I will make it as a starting point of my journey. I will start with simple tasks,
and as time progresses learning another set of activity will be ideal and so on.
7. LACK OF RESOURCES – I’ll choose those that dos not needs any equipment or needs
a big space and maybe think of other alternatives to be use in order to do my chosen
activity.
ASSESSMENT
Direction: Circle the letter of the best answer to the following questions.

D 1. The following are nutrients needed by the body to produce energy, except:
A. Carbohydrates B. Fats C. Protein D. Vitamin C

A 2. What energy movement lasting about 5 to 15 minutes and does not require
energy?
A. ATP B. Glycolytic C. Oxidative D. Aerobic

C 3. What energy system that requires carbohydrates, fats and protein where energy
is used in a longer period of time?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic

B 4. What energy system that breaks down carbohydrates using 1 to 2 minutes of

energy?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic

A 5. Ruxyll constantly performs aerobic exercises because he knows the benefits of it.
Which of the following is the least beneficial factor of aerobic exercise?
A. It builds muscles C. Reduce the risk of stroke
B. Strengthens the heart D. Controls blood the blood pressure

C 6. Hiroshi attended a battle during their school foundation day. He performed some
b-boying, breaking, and down rock moves. What type of dance competion he is joining?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance

A 7. Clarabelle is planning to manage her exercise routine. For her to stick on her
exercise routine, which of the following is the best thing that she should do?
A. Set SMART goals C. Meditate
B. Walk before you run D. Observe others

A 8. Liam and Denise are the loveliest couple I love to see performing the Cha cha cha,
Rumba and Jive. They won as the best couple for the Latin Discipline. What type of genre these
dances belong?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance

B 9. Reane performed a solo dance during the recital. The following steps were observed:
bilao, hayon-hayon, dos-a-dos and Jaleo, what is the dance genre?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance

D 10. Which of the following dance genre often considered to have emerged as a rejection of
or rebellion against classical ballet?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance

B 11. Dancing offers creative outlet for people to express their personalities in a safe
environment. The statement means:
A. It improves the condition of the heart C. It improves aerobic fitness
B. Greater self-confidence and self-esteem D. Weight management

A 12. Sunshine was a great gymnast but with her busy schedule and task in expected from her
in work, she gained weights and eventually turned obese over the years. This barrier in
participating physical activities refers to:
A. Lack of time C. Lack of will power
A. Lack of energy D. Lack of skill

B 13. Which of the following FITT principle refers to the amount of energy the exercise
requires?
A. Frequency B. Intensity C. Time D. Type

B 14. Which component of physical fitness refers to the physical attributes such as the cardio-
respiratory, muscular strength, and flexibility?
A. Fitness B. Health-related C. Skills-related D. Talent-related

A 15. The hexagonal test is performed by jumping to specific direction inside the hexagon in
two revolutions in the shortest period of time. Which component is being assessed?
A. Agility B. Balance C. Coordination D. Speed